10/1/19

10/1/19

Warm Up 50 Double unders 10 TTB 20 Good Mornings Partner Row. 1 min warm up each. Easy pace then 130 Calories for time Warm up Run 800m WOD. 5 rounds on the 5 min Each 5 min you must complete 400m Run 12/9 cal Row 15 TTB Rest if you finish before 5 min […]

9/30/19

9/30/19

Warm Up 10 DB Strict Press 15 KBS 20 Jumping Lunges Strength 20 min Strict Press. 5-5-5-5 Push Press 5-5-5-5 Push jerk 3-3-3-3 WOD 12 min AMRAP 21 KBS 55/35 14 Reverse Lunges with KB 7 Push Jerks 165/115

9/27/19

9/27/19

Warm Up 3 wall walks 15 KBS 15 vsits 10 Box Jumps 1000m Warm Up Row 7 min Single Arm DB Snatch warm Up 10-7-7 WOD 18 min AMRAP 20 Single arm DB Snatch 50/35 15/12 cal row 20 Single Dumbbell Step Ups 24/20 9 Bar Muscle Ups

Schedule Change

Schedule Change

CrossFit Peoria we have a SCHEDULE CHANGE this week.    Friday the 27th we have moved the 8:45 and 11:30 class to Thursday the 26th.    There will be no class at 8:45 and 11:30 on Friday the 27th.   We will do Fridays workout on Thursday 26th at 8:45 and 11:30.   All other […]

9/25/19

9/25/19

Warm Up 15 Push ups 15 T2B 50 Double unders 15 KBS Strength 16 min to Build to a 7 Rep Bench Press with a Partner 12-10-8-7-7-7 Partner WOD. 23 min to complete Bench Press- accumulate 10000/8500 lbs 150 Abmat Sit ups 100 Pull Ups 100 Cal Row 100 KBS 55/35

9/24/19

9/24/19

Warm Up 15 Medball Cleans 10 Box Jumps 800 m Jog Burgener Warm up 5 min Power Clean Warm Up. 3-3-3-3 Strength Every 90 seconds complete the following for 10 sets. Add weight each set 1 Deadlift 1 Hang Power Clean 1 Hang Squat Clean 1 Power Clean 1 Squat Clean WOD 3 RFT. 15 […]

9/23/19

9/23/19

Warm Up 10 bird dogs 10 fire hydrants 20 Good Mornings 20 Wallballs 10 Roll back and reach Strength Deadlift 15 min to build to a 5 Rep Deadlift. 12-10-7-5-5-5 WOD. 25 min Clock 5 min AMRAP of: Buy in: 50 wall balls (20/14), AMRAP in remaining time: 12 deadlifts (185/135), 12 bar facing burpees. […]

9/20/19

9/20/19

Warm Up 10 Box jumps 20 Wallballs 50 Double unders Sprint Dynamics. High knees butt kicks leg swings Run 1.5 miles Strength 1. 7 min Strict Press 6-6-6-6 Strength 2. 7 min. Back Squat 6-6-6-6 WOD Complete as many reps as possible in 7 minutes of: 3 thrusters3 chest-to-bar pull-ups6 thrusters6 chest-to-bar pull-ups9 thrusters9 chest-to-bar […]

9/18/19

9/18/19

Partner Row Warm Up 1000m Burgener Warm Up Strength. 10 min Partner strength Build to a heavy Hang Power Clean. Combined weight is your score Partner WOD Row Buy in 1960 meters 2 Rounds 59 Hang Cleans 125/85 59 wallballs. 20/14 59 Slamballs. 20/15 59 Ring Dips Cash out 1960m Row

9/17/19

9/17/19

Warm Up 3 wall walks 10 Box Jumps 20 KBS 20 Goblet Squats 15 TTB Strength. 12 min to build to a 3 rep (each leg) Front Rack Lunge. 8-6-5-3-3-3 WOD 15 min AMRAP 10 Box jumps 24/20 15 TTB 20 OH Double Kettlebell Lunges 45/25 Core Finisher 5 min. 1 min at each position […]

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